Help Your Sciatica
- Child’s Pose: Let your torso fall between your knees, stretching your arms gently forward while keeping your butt down. Hold for 1 minute.
- Z-sits: Start with both knees resting on the floor, making 90-degree angles on the same side of the body. Hold for 30-45 seconds. Then, in a controlled motion with heels resting on the floor, bring both knees to the floor on the other side; hold again. Repeat 4 times.
Untangle Your Shoulder Knots
- T-spine Tabletop Rotations: Start on your hands and knees with your back straight and your head in line with your neck. Leading with the sternum, not the elbow, twist up as far as you can comfortably go. Repeat 10 times on each side.
- Supine Twists: Lie down and bring your knees over your hips, then let them fall to the side. Keep your head and chest facing up and open your opposite arm. Hold for 30 seconds and switch sides.
- Locust Arm Raises: From a prone position, reach arms overhead in a “Y” shape, keeping your lower body on the ground. Exhale and lift the torso, reaching your thumbs upward while legs and feet remain on the ground. Inhale and return to start. Repeat 10 times.
Strengthen Your Core to Increase Stability and Movement Efficiency
- Diaphragmatic Breath: Lie down on your back with knees bent and feet flat on the floor. Let your belly rise on the inhale, and visualize filling your lungs and sending the breath in all directions. You want to feel the breath fill you from the bottom of your belly up to your ribs and even around the back. As you exhale, your belly falls and the ribs come back into a neutral position. Repeat several times.
- Dead Bugs: Begin in a tabletop position on your back with your knees aligned over your pelvis and hands at your sides. Inhale and extend your right arm and left leg away from you. Exhale and bring them back to your starting position. Repeat on the other side. Do 10 times per side.
- Sphinx to Plank Rollups: Start in a sphinx position with your elbows under your shoulders, your chest and crown of the head gently reaching up, and your eyes looking straight ahead. As you exhale, pull your belly and hips away from the floor so you’re on your knees, as in a modified plank. Then draw your knees up slowly until you’re in a forearm plank. Retrace your steps by dropping the knees first, then the hips, then the belly, and return to sphinx. Repeat 8 times.
- Plank: Hold a plank for 30 to 60 seconds, keeping your spine neutral and hips in line with shoulders.
Conclusion
These exercises can help alleviate sciatica and other aches and pains by increasing flexibility, balance, and strength. Remember to focus on proper form and technique, and to listen to your body and modify or rest when needed.
FAQs
Q: What is the best way to start a yoga practice?
A: Start by focusing on simple, functional movements that ease into more complex poses.
Q: How often should I practice yoga?
A: Aim for 2-3 times per week, allowing for rest and recovery in between sessions.
Q: What if I experience pain or discomfort while practicing yoga?
A: Stop immediately and rest. Consult with a healthcare professional or experienced yoga instructor for guidance on adjusting your practice.
Q: Can I do yoga if I have a pre-existing injury or condition?
A: Consult with a healthcare professional or experienced yoga instructor to determine the best approach for your unique situation.
Q: How do I know if I’m doing yoga correctly?
A: Focus on proper form and technique, listen to your body, and consult with a healthcare professional or experienced yoga instructor for guidance.
